Mondays Training
 

4 Min warm up on T/M

Shoulder Press
100 x 12
110 x 10
120 x 8
130 x 6
120 x 10
Wide-Grip Pulldowns (Behind The Neck)
80 x 12
90 x 10
100x 8
110x 6
90 x 12
80 x 12
Wide Grip Pulldowns
90 x 12
100x 10
110x 8
120x 6
110x 10
90 x 12
Seated Cable Row
75 x 12
85 x 10
95 x 8
105x6
85 x 12
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
120x 6
130x 4
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 4
40 x 12
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
50 x 12

10 Min on T/M.
I felt good today, my strength is really starting to pick up.

Went for a light jog tonight before the Monday nighter. 35 min.

Tuesdays' Leg w/o
 

4 Min T/M warm up

Leg Press
230 x 12
320 x 10
410 x 8
500 x 8
320 x 15
I finally Got up to 500lbs again, I had a little left in the tank; so I will shoot for 510 on Friday.
Seated Leg Extention
155 x 12
165 x 10
175 x 8
185 x 6
175 x 15
Lying Leg Curls
40 x 12
45 x 10
50 x 8
55 x 7
50x 12
40 x 12
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
135x 8
90 x 20
45 x failure = 35
Standing Calf Raises
265 x 15
285 x 12
300 x 10
350 x 8
300 x 15

10 Min on stairmaster level 9 for 10 min
45 min on T/M 12-15 grade ~ 3-4.5 MPH (2 min ~ 6.8 Mph, 15 Grade)

Feel the Burn ;)

Went for a light run after I watched the hockey game, and yes Canada won.

Wednesday Cardio
 

20 Min HIIT on T/M (as outlined in body for life)
30 Min T/M 12-15 Grade ~ 3-4.5 Mph

Just came back from a 30 min run.

Thursdays' Weights
 

4 Min Warm up on T/M

Dumbbell Bench
40lbs x 12 reps
50 x 10
60 x 8
65 x 6
50x 12
Barbell Bench
100 lbs x 12 reps
110 x 10
120 x 8
130 x 8
145 to failure (12 reps)
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 6
45 x 5
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 7
60 x 5
50 x 8
Preacher Curls
40x 12 (Both Arms)
50x 10
60x 8
70x 6
80x 7

I felt a little tired :o today so I skipped my post weights cardio, I will go back tonight and try and get 1 hr of cardio in.

Fridays Leg Assult
 

4 Min T/M warm up

Leg Press
250 x 12
340 x 10
430 x 8
520 x 7
430 x 12
I am excited, I went up 20 lbs on all lifts. It was hard but I think I can put another 10lbs on it. :thup:
Seated Leg Extention
155 x 12
175 x 10
195 x 8
235 x 6
195 x 15
I am 2 notches away from lifting the entire stack (80lbs) I am sure I can move down 1 more notch to 255
Lying Leg Curls
45 x 12
50 x 10
55 x 8
50x 12
45 x 12
Added more weight again, This is a great day :D
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
145x 8
115 x 20
90 x failure = 35
I am on fire. I moved up on this lift as well
Standing Calf Raises
285 x 12
300 x 10
350 x 8
390 x 8
350 x 15
Went up on this as well

10 Min on stairmaster level 9 for 10 min
25 min on T/M 12-15 grade ~ 3-4.5 MPH (2 min ~ 6.8 Mph, 15 Grade)

Great day, but I bet I will feel it tonight. No pain no brain, I mean gain :lol:

Saturdays Cardio
 

Went for a 45 min jog

Went for a 45 min jog. I am trying to enjoy the nice weather while it lasts.

4 Min Warm up on T/M

Dumbbell Bench
40lbs x 12 reps
50 x 10
60 x 8
65 x 6
50x 12
Barbell Bench
100 lbs x 12 reps
110 x 10
120 x 8
130 x 8
145 to failure (12 reps)
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 6
45 x 5
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 7
60 x 5
50 x 8
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
120x 6
130x 4
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 4
40 x 12
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
50 x 12

I have changed my routine a little, I will be doing shoulders and legs on the same day.

Tuesdays Weights
 

4 Min T/M warm up

Leg Press
240 x 12
330 x 10
420 x 8
545 x 8
420 x 15
I went up 10 lbs on my basic lifts plus an additional 25 on my max. I will be adding another 45 lb plate instead of the 35 on friday
Seated Leg Extention
165 x 12
175 x 10
185 x 8
195 x 8
205 x 8
225 x 6
265 x 4 Thats the whole stack.
Lying Leg Curls
45 x 12
45 x 10
50 x 8
55 x 7
50x 12
40 x 12
2 min rest
Seated Calf Raises
45 x 20
90 x 15
115x 12
125x 10
135x 8
90 x 20
45 x failure = 35
Shoulder Press
110 x 12
120 x 10
140 x 8
150 x 6
120 x 10
Up 10lbs on this lift
Wide-Grip Pulldowns (Behind The Neck)
90 x 12
100 x 10
110x 8
120x 6
140x 5
Wide Grip Pulldowns
100x 10
110x 10
120x 8
130x 8
100 x 12
Seated Cable Row
75 x 12
85 x 10
95 x 8
105x 6
120x 6
105 x 12
Well I went up at least 10 lbs in all my lifts (excluding the hamstring curl, I hate that excesise)
10 min stairmaster level 9

Wednesday Cardio
 

20 Min Level 9 Stairmaster
20 Min T/M 13-15 grade 3.5-4.5 Mph/ 2 min 7 Mph

Thursday Cardio
 

60 Min T/M 12-15 grade ~ 3-4.5 MPH (the first 20 min I did HIIT as per BFL)

4 Min Warm up on T/M

Dumbbell Bench
40lbs x 12 reps
50 x 10
60 x 8
65 x 6
50x 12
2 Min Rest
Barbell Bench
100 lbs x 12 reps
110 x 10
120 x 8
130 x 8
145 to failure (12 reps)
2 Min rest
Pec Deck
90 x 12
95 x 10
100x 8
110x 8
120x 6
110x 15
2 min rest
Hammer Curls
25 x 15
30 x 12
35 x 10
40 x 6
45 x 5
2 Min Rest
Cable Curls
30 x 12 (each arm)
40 x 10
50 x 7
60 x 5
50 x 10
2 Min Rest
Tricep Cable Pull down (both arms)
80 x 15
90 x 12
100x 10
110x 8
130x 6
140x 4
2 Min Rest
Cable One Arm Extention Reverse Grip
40 x 12
50 x 10
60 x 8
70 x 4
40 x 12
2 Min Rest
One Arm Cable Extentions
40 x 12
50 x 10
60 x 8
70 x 8
80 x 6
50 x 10